STRONG, BEAUTIFUL, NO SWEAT!

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
conductorbrat on September 04, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
25 hands facing up triceps pulls with three lb. weights, shoulders relaxed
25 hands facing up triceps pulls with three lb. weights, shoulders contracted
25 triceps pulls hands facing down with three lb. weights, shoulders relaxed,
25 triceps pulls, hands facing down with three lb. weights, shoulders contracted

400 crunches - 100 upper abs
100 lower abs
100 right lats
100 left lats

50 push-ups on bar - hands wide apart
50 push-ups on bar - hands close together

50 right glut stretches on bar
50 left glut stretches on bar

Seated leg stretches
50 left
50 right
15 legs straight out to toes

100 butterfly bounces
50 butterfly stretches, heels all the way in, head down on floor

50 seated lat stretches to each side, arms over head

50 pec streches with three pound weights, out to shoulders, in to chest

50 plies, 25 grandes plies, 25 demis plies

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press25 lbs.860
25 lbs.860
25 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1560
15 lbs.1560
15 lbs.1560
Triceps
One-Dumbbell Triceps Extensions15 lbs.860
15 lbs.860
Rope Extensions20 lbs.1560
20 lbs.1560
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges15 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090
Standing Leg Curls10 lbs.1790
10 lbs.1790
10 lbs.1790
Leg Extensions30 lbs.1890
30 lbs.1890
30 lbs.1890
Calves
Calf Presses110 lbs.1060
110 lbs.1060
Lower Back
Machine Low Back Extensions60 lbs.1060
60 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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